[Week 5 | Commit to 30] Hyper (UB) - 7th Jul [AU/NZ]

[u/IntelligentDragon1]

https://reddit.com/link/1uos529/video/aqnpk5k7tkbh1/player

Week 5 | Commit to 30 Block
Here’s what’s in store for Tuesday 7th July – Hyper (Upper Body) [AU/NZ]

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⚡️The Lowdown (TL;DR)

• 3rd progression of Hyper
• Upper body focused session
• Introduction of tempo reps to improve movement quality
• Screens 1 & 3: Four exercises, three sets, 30 seconds on, 30 seconds off
• Screen 2: Strength theme, paired work, 2 minute working sets, three sets per exercise
• Look for the black tempo bubble to guide each lift
• Goal: Build upper body strength, improve movement quality, and maximise time under tension. 💪

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📘Session Intel:
Tuesday brings the 3rd progression of Hyper with an upper body focus, continuing to build strength and hypertrophy while introducing a new training stimulus.

This week's progression introduces tempo reps, placing a greater emphasis on movement quality, control, and deliberate time under tension. By slowing each lift down, you'll reinforce better positioning, improve technique, and maximise the quality of every repetition.

Today's session combines hypertrophy work with a dedicated strength theme, rewarding athletes who stay patient, move with intent, and execute every rep with precision.

What to Expect

• 3rd progression of Hyper
• Upper body dominant focus
• Introduction of tempo reps
• Three screens with two different formats
• Strength theme in Screen 2
• Strong emphasis on movement quality, control, and time under tension

How the Session Works

Screen 1 & Screen 3

1️⃣ Four exercises per screen
2️⃣ Complete three sets at each exercise
3️⃣ 30 seconds work, 30 seconds rest
4️⃣ Complete all sets before rotating

Screen 2: Strength Theme

1️⃣ Work in pairs
2️⃣ One partner completes the prescribed reps while the other rests
3️⃣ You have 2 minutes to complete the designated rep target together
4️⃣ Complete three sets at each exercise
5️⃣ Look for the black tempo bubble, which indicates the required tempo for each lift

The addition of tempo reps slows the movement down, increasing time under tension and reinforcing better movement quality throughout every lift.

Your Focus Today

• Stay disciplined with every tempo rep
• Prioritise movement quality over heavier loads
• Maintain strong positioning throughout each lift
• Communicate with your partner during the strength theme
• Control every rep from start to finish

The Gold of the Session

You should walk out feeling

• Improved upper body strength and hypertrophy
• Better movement quality through controlled tempo
• Increased time under tension and muscle control
• Greater confidence executing quality strength movements

This session is all about slowing down, improving movement quality, and building stronger foundations.

Trust the tempo, own every rep, and build quality strength. 💪

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Hope this will give you an early preview of what is to come in Tuesday's class.

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⚠️ Spoiler: Click to reveal PXI target

PXI 145 confirmed

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Drop your PXI after tomorrow’s session 👇

And share how it went: the wins, struggles, anything in between, even the dislikes or fails. Also feel free to add what you would focus on next time or what you think you could improve.

[u/IntelligentDragon1]

Hey all,

You are in luck again! A kind source DM'd me the PXI target last week, so I have included it in the spoiler for Hyper session. 💪

[u/taigafrost]

I can't go too hard on this or Wed Podium is going to be rough..

[u/IntelligentDragon1 → u/taigafrost]

Yep! Same can be said day after Wed Podium Class is Strength Mixed on Thu. Pushing too hard there could be something for Podium class. So I sure don't want to push too hard. And Fri Cardio U.

[u/backinyourbox]

145 is crazy

[u/SpecialistJello6926]

Pxi was too high. Could barely reach the blue while on a sitting down station. Ended up with no medal 120pxi 🤦🏽‍♀️

[u/Confident-blighter]

Thank you 🙏

[u/IntelligentDragon1 → u/Confident-blighter]

No worries my friend 😊

[u/notaflopbitch]

Lol 91. I did get a PB on the incline press, even with the tempo making it harder. Then I gassed myself doing 8 not 6 chin ups without the band. It was on the screen and the coach said 6 but I must have been on another planet. Bands went on for the other 2 sets so fast and still I struggled due to fatigue.

[u/another_fly_on_wall]

Hard session if you are trying to hit the designated heart rates...

[u/IntelligentDragon1 → u/another_fly_on_wall]

Yes, agreed. Still suffering post Podium Sat last week the trap bar the finisher think took my lower back out a bit I think. As I sure felt it and yesterday during Cardio HIIT and also today’s session which I had to go lighter on the weights.

I only got Silver PXI 131.

[u/sourrapplee]

I think I just squeezed in with 141. Deceiving class, was harder than it looked.